Blog - Rapid Crossfit

23 08 2019 – Friday – Snatch

SWOD
EMOM 15
1. 8 Strict Toes to Bar
2. 5 Snatch (build to AHAP)
3. Rest
————
METCON

750m Row
10 Bar Muscle Up
10 Box Jump 32″/24″
10 Toes to Bar
750m Row

21 08 2019 – Wednesday – Snatch

SWOD
EMOM 12
1. 30s HS Plate Walk
2. 5 Sumo Deadlift (build)
3. 30s GHD Sit Up
—————-
METCON
AMRAP 8

5 Deadlift 45/30
5 Power Snatch
5 Hang Power Snatch

17 08 2019 – Saturday – In-House Comp

RCF In-House Competition

WOD 1
a) AMRAP 8 *Alternate Rounds
8 Cal Bike
10 Wall Ball 10/6
12 KB Swing 32/24

2min Rest

b) Max Load Hang Snatch (7min)

3min Rest

c) with one 22.5/15
100 DB S2O
100 DB Squat
100 MB Sit Up 10/6
200 Double Under

WOD 2 – Teammate 1
Fran

WOD 3 – Teammate 2
Diane

WOD 4 – Teammate 1
Annie

WOD 5 – Teammate 2
Jackie

14 08 2019 – Wednesday – DT

SWOD
1. Max Effort Strict Pull Up
into 1RM Weighted Pull Up

2. Max Effort Strict Ring Dip
into 1RM Weighted Ring Dip
——————–
METCON
‘DT’

5RFT
12 Deadlift 70/47.5
9 Hang Power Clean
6 Push Jerk